All bootcamps are 30 min sessions.
No makeup sessions.
Block I 1/5-3/27 6wks 2x wk M/W 6pm or 630pm $60
3x wk M/W/F Noon or 1230pm $90
Off 3/30-4/3 Seminars * Special Classes
Off 4/6-4/17 Spring Break
Block II 4/20-5/29 6wks 2x wk M/W 6pm or 630pm $60
3x wk M/W/F Noon or 1230pm $90 Off Memorial Day 5/25
Off 6/1-6/5 Break
Block III 6/8-7/3 4wks 2x wk M/W 530pm, 6pm or 630pm $40
3x wk M/W/F 530am, 6am, 630am $60
3x wk M/W/F Noon or 1230pm $60
Off 7/6-7/10 Break
Block IV 7/13-8/7 4wks 2x wk M/W 530pm, 6pm or 630pm $40
3x wk M/W/F 530am, 6am or 630am $60
3x wk M/W/F Noon or 1230pm $60
Off 8/10-8/21 Off Summer Vacation
Block V 8/24-10/2 6wks 2x wk M/W 530pm, 6pm or 630pm $60
3x wk M/W/F 530am, 6am or 630am $90
3x wk M/W/F Noon or 1230pm $90 Off Labor Day 9/7
Off 10/5-10/9 Seminars * Special Classes
Off 10/12-10/16 Break
Block VI 10/19-11/20 5wks 2x wk M/W 530pm, 6pm or 630pm $50
3x wk M/W/F 530am, 6am or 630am $75
3x wk M/W/F Noon or 1230pm $75
Off 11/23-11/27 Off Thanksgiving Week
Block VII 11/30-12/18 3wks 2x wk M/W 530pm, 6pm or 630pm $30
3x wk M/W/F 530am, 6am or 630am $45
3x wk M/W/F Noon or 1230pm $45
Saturday, December 6, 2008
Monday, December 1, 2008
Manhattan Park District offers personal trainer for your lifestyle
Written in 2006
Did you know there is a personal trainer available through the Manhattan Park District?
Wanda McCormick, personal trainer offers her program through the Manhattan Park District where residents can sign up to keep those New Year’s resolutions.
McCormick does not believe in New Year’s resolutions when it comes to fitness as fitness should be a lifestyle, not a quick fix.
“How many years have we found ourselves doing the same old thing? At the first of the year we make that resolution to get in shape and stay in shape. Everyone does it, that’s why the health clubs are so busy in January then by Valentines Day most of us don’t even know the way to the gym,” McCormick states. “It is a winning situation for the health clubs as they make their money. We keep paying them each month hoping we will just go back, then life takes over.”
McCormick asks, “Why do we put our health on hold until January 1st? From Halloween on we are stuffing ourselves and adding another 10 lbs to our already unhealthy body until that dreaded new years resolution. Shouldn’t we be concerned about how we feel now and how healthy we should be everyday of the year? We should be. How are we going to get through the day with no energy and how do we take care of our kids or loved ones if we’re not taking care of ourselves first?”
There is good advice McCormick has to offer especially to women. “Why do we, especially women, put our health on the backburner?” she asks. “We use so many excuses, reasons, barriers, whatever we need to call them to not make our health a priority. There are so many ways that we can fit exercise into our daily regimen. We need to make that appointment with ourselves in order to be there for everybody else.”
McCormick says one of our biggest barriers is time, “I just don’t have time for exercise.” There are several things we can do. McCormick suggests, “You could get up earlier before your day usually starts. I run a Get Fit Camp that begins at 6am. If you can’t get out of the house or don’t have equipment at home, do bodyweight exercises such as squats, lunges and push ups.”
If you work, exercise during the first ½ hour of your lunch, then cleanup and eat during the last ½ hour. If you’re an at home mom, exercise while your kids are at school or napping. Exercise after your husband comes home or while you are folding laundry, do those bodyweight exercises described earlier.
“If you don’t have a problem sleeping after exercise, you can always do it after the kids go to bed. If you like going to the health club many are open late. Make exercise a family affair and before or after dinner, take everybody out for a walk or a run” McCormick suggests.
“Exercise doesn’t have to mean spending 2 hours at the gym; you can do a few exercises several times a day and still benefit. You should be doing cardio 20-30 minutes most days of the week and strength training 2-3 days a week,” McCormick added. “It may sound like a lot of time, but if you break it up it really isn’t that time consuming or overwhelming.”
“Its up to you to prioritize the people and things that are most important in your life, invest in yourself and that small amount of time spent exercising will allow you an improved quality of life, give you more energy and make the other hours in the day more enjoyable,” McCormick states. “If you feel you can’t do it on your own, hire a professional. Personal trainers can customize a workout that fits your timeframe, goals and needs.”
Did you know there is a personal trainer available through the Manhattan Park District?
Wanda McCormick, personal trainer offers her program through the Manhattan Park District where residents can sign up to keep those New Year’s resolutions.
McCormick does not believe in New Year’s resolutions when it comes to fitness as fitness should be a lifestyle, not a quick fix.
“How many years have we found ourselves doing the same old thing? At the first of the year we make that resolution to get in shape and stay in shape. Everyone does it, that’s why the health clubs are so busy in January then by Valentines Day most of us don’t even know the way to the gym,” McCormick states. “It is a winning situation for the health clubs as they make their money. We keep paying them each month hoping we will just go back, then life takes over.”
McCormick asks, “Why do we put our health on hold until January 1st? From Halloween on we are stuffing ourselves and adding another 10 lbs to our already unhealthy body until that dreaded new years resolution. Shouldn’t we be concerned about how we feel now and how healthy we should be everyday of the year? We should be. How are we going to get through the day with no energy and how do we take care of our kids or loved ones if we’re not taking care of ourselves first?”
There is good advice McCormick has to offer especially to women. “Why do we, especially women, put our health on the backburner?” she asks. “We use so many excuses, reasons, barriers, whatever we need to call them to not make our health a priority. There are so many ways that we can fit exercise into our daily regimen. We need to make that appointment with ourselves in order to be there for everybody else.”
McCormick says one of our biggest barriers is time, “I just don’t have time for exercise.” There are several things we can do. McCormick suggests, “You could get up earlier before your day usually starts. I run a Get Fit Camp that begins at 6am. If you can’t get out of the house or don’t have equipment at home, do bodyweight exercises such as squats, lunges and push ups.”
If you work, exercise during the first ½ hour of your lunch, then cleanup and eat during the last ½ hour. If you’re an at home mom, exercise while your kids are at school or napping. Exercise after your husband comes home or while you are folding laundry, do those bodyweight exercises described earlier.
“If you don’t have a problem sleeping after exercise, you can always do it after the kids go to bed. If you like going to the health club many are open late. Make exercise a family affair and before or after dinner, take everybody out for a walk or a run” McCormick suggests.
“Exercise doesn’t have to mean spending 2 hours at the gym; you can do a few exercises several times a day and still benefit. You should be doing cardio 20-30 minutes most days of the week and strength training 2-3 days a week,” McCormick added. “It may sound like a lot of time, but if you break it up it really isn’t that time consuming or overwhelming.”
“Its up to you to prioritize the people and things that are most important in your life, invest in yourself and that small amount of time spent exercising will allow you an improved quality of life, give you more energy and make the other hours in the day more enjoyable,” McCormick states. “If you feel you can’t do it on your own, hire a professional. Personal trainers can customize a workout that fits your timeframe, goals and needs.”
Ok so you did it, Part II
Let’s take a step back for a moment, I talked alot about calories in my last article, but what is a calorie? To put it in simple terms a calorie is a unit of energy. It is the amount of energy contained in food and expended in physical activity. About 70% of the calories you use everyday are used to get you through life, meaning your body requires a certain number of calories to perform duties we take for granted; like breathing, the beating of your heart, the pumping of your blood through your body, everything that goes on in your body automatically without us even thinking about it requires energy. Another name for this that you may have heard before is resting metabolic rate (RMR).
So if you do nothing for a whole day and just sat still, your body would burn between 1200-1700 calories. Everyone burns energy at a different rate. So without getting technical, if your body burned 1200 calories just due to the mechanics of living and you eat 2000 calories in a day, then your body is going to store that additional 800 calories as fat if you do nothing in terms of expending those extra calories through exercise or additional daily tasks like getting up off that couch.
Bottom line – Burn more calories than you consume.
All it takes is to make small daily changes in your lifestyle. There is nothing magical about it and no drastic diets to follow. Here is a simple way to get started.
First, you need to calculate everything you eat in an average day; in fact I would do it for several days and then average it out, because if you only do one day, it will be the best day you’ve probably eaten healthy in a long time. Why do I say that? Because when you are conscious about writing it down you tend to eat better for that day.
Second, keep a tally of your daily exercise; you will be surprised how much you actually move around. Find a website that gives you a calorie count for daily activities.
So now that you’ve done the first two steps, you have a baseline you can now increase your activity level and decrease how much you eat. Remember that you need decrease your calories by 500 in order to lose that one pound. So that could mean taking an extra brisk walk for 30 minutes for about 150 calories and eating a granola bar instead of that bag of candy and add a possible 180 calories so those two activities alone just added to 330 calories less.
So you begin to get the idea just how easy it can be by changing the smallest of details to reach your goal for the week. You didn’t have to starve yourself and feel like you can never eat your favorite foods again. The point I always try to get across to my clients is everything in moderation. Use the 90/10 rule; 90% of the time you eat healthy and 10% of the time, be bad if you need to. Combine that with exercise and you will succeed and reach your goals.
So if you do nothing for a whole day and just sat still, your body would burn between 1200-1700 calories. Everyone burns energy at a different rate. So without getting technical, if your body burned 1200 calories just due to the mechanics of living and you eat 2000 calories in a day, then your body is going to store that additional 800 calories as fat if you do nothing in terms of expending those extra calories through exercise or additional daily tasks like getting up off that couch.
Bottom line – Burn more calories than you consume.
All it takes is to make small daily changes in your lifestyle. There is nothing magical about it and no drastic diets to follow. Here is a simple way to get started.
First, you need to calculate everything you eat in an average day; in fact I would do it for several days and then average it out, because if you only do one day, it will be the best day you’ve probably eaten healthy in a long time. Why do I say that? Because when you are conscious about writing it down you tend to eat better for that day.
Second, keep a tally of your daily exercise; you will be surprised how much you actually move around. Find a website that gives you a calorie count for daily activities.
So now that you’ve done the first two steps, you have a baseline you can now increase your activity level and decrease how much you eat. Remember that you need decrease your calories by 500 in order to lose that one pound. So that could mean taking an extra brisk walk for 30 minutes for about 150 calories and eating a granola bar instead of that bag of candy and add a possible 180 calories so those two activities alone just added to 330 calories less.
So you begin to get the idea just how easy it can be by changing the smallest of details to reach your goal for the week. You didn’t have to starve yourself and feel like you can never eat your favorite foods again. The point I always try to get across to my clients is everything in moderation. Use the 90/10 rule; 90% of the time you eat healthy and 10% of the time, be bad if you need to. Combine that with exercise and you will succeed and reach your goals.
Ok so you did it, is it still working for you?
So we’re about a month into the New Year. How is that fitness resolution coming along? Are you still on target? Did you know that according to statistics, most people have already given up on those resolutions! You don’t have to panic.
You really need to make sure your goals are realistic. You probably started off with the best of intentions. Some of the problems we face are that we tend to set goals that are unattainable and therefore we give up too easily instead of taking the common sense approach and revising them. We want dramatic results and we want them when? Yesterday of course! Does that sound familiar?
Now the excuses are already starting to come out again. I am too busy, my kids are off school, we are going out of town or on vacation and I don’t want to get started until we get back or I am too stressed out to add one more thing to my calendar.
If you truly want to “transform” your body, then you can’t, I repeat you can’t keep doing what you have always done. You have to change it up. You can’t snack on a whole bag of candy while you’re sitting at your desk because you’re bored or can’t take out the time for lunch. Get up and take a walk, make yourself a sandwich for lunch and eat it while you’re walking if you don’t have much time.
Do you curl up on the couch and eat a bag of chips as you watch your favorite show. Its habits like those that you’re probably aren’t even aware of. But think about it, isn’t that how those pounds crept up on you in the first place?
Now back to the resolution, did you promise to give several things up? You have to do or see something for 21 days to form a new habit and make it a part of your life. It’s the consistent, repetitive action that forms that habit.
Success comes much easier to you when you create smaller goals that can be achieved in the short term. Setting smaller attainable goals will help and guide you toward that long term goal. You have to think about taking your goal of losing weight and breaking it down even further, to first deciding how much you can comfortably and safely lose in the time frame that you’ve given yourself. Well first of all, what is a comfortable, safe amount? 1 to 2 pounds a week is a safe amount to lose. Now how are you going to do this?
To make things simple lets shoot for losing 1 pound at a time. Of course this doesn’t sound like a whole lot, but think about it, if you lost 1 pound every week for a year that would add up to 52 pounds lost. Not everyone may need to lose 52 pounds, but you get the picture. Throughout that year you will probably lose some pounds, gain some pounds and fall off that wagon every once in a while, but for the most part you will learn how to maintain your newly created healthy habits.
It really isn’t that complicated to figure out how to lose that 1 pound though. Keep in mind that to burn 1 pound of fat, you have to burn 3500 calories more than what you normally use. But remember, we are talking about losing those 3500 calories over the course of a week, so you need to burn off an extra 500 calories a day for 7 days. That sounds a little more reasonable to me.
But even 500 calories a day can seem intimidating, especially if you’re on that treadmill for twenty minutes sweating away and you look down and all you’ve burned off is about 80 calories. The good thing is the 500 calories can be a combination of a deficit of calories taken in (eaten) and calories burned off (exercise). What that means is you can work a little harder exercising and eat fewer calories to reach that daily goal.
Check back for Part II
You really need to make sure your goals are realistic. You probably started off with the best of intentions. Some of the problems we face are that we tend to set goals that are unattainable and therefore we give up too easily instead of taking the common sense approach and revising them. We want dramatic results and we want them when? Yesterday of course! Does that sound familiar?
Now the excuses are already starting to come out again. I am too busy, my kids are off school, we are going out of town or on vacation and I don’t want to get started until we get back or I am too stressed out to add one more thing to my calendar.
If you truly want to “transform” your body, then you can’t, I repeat you can’t keep doing what you have always done. You have to change it up. You can’t snack on a whole bag of candy while you’re sitting at your desk because you’re bored or can’t take out the time for lunch. Get up and take a walk, make yourself a sandwich for lunch and eat it while you’re walking if you don’t have much time.
Do you curl up on the couch and eat a bag of chips as you watch your favorite show. Its habits like those that you’re probably aren’t even aware of. But think about it, isn’t that how those pounds crept up on you in the first place?
Now back to the resolution, did you promise to give several things up? You have to do or see something for 21 days to form a new habit and make it a part of your life. It’s the consistent, repetitive action that forms that habit.
Success comes much easier to you when you create smaller goals that can be achieved in the short term. Setting smaller attainable goals will help and guide you toward that long term goal. You have to think about taking your goal of losing weight and breaking it down even further, to first deciding how much you can comfortably and safely lose in the time frame that you’ve given yourself. Well first of all, what is a comfortable, safe amount? 1 to 2 pounds a week is a safe amount to lose. Now how are you going to do this?
To make things simple lets shoot for losing 1 pound at a time. Of course this doesn’t sound like a whole lot, but think about it, if you lost 1 pound every week for a year that would add up to 52 pounds lost. Not everyone may need to lose 52 pounds, but you get the picture. Throughout that year you will probably lose some pounds, gain some pounds and fall off that wagon every once in a while, but for the most part you will learn how to maintain your newly created healthy habits.
It really isn’t that complicated to figure out how to lose that 1 pound though. Keep in mind that to burn 1 pound of fat, you have to burn 3500 calories more than what you normally use. But remember, we are talking about losing those 3500 calories over the course of a week, so you need to burn off an extra 500 calories a day for 7 days. That sounds a little more reasonable to me.
But even 500 calories a day can seem intimidating, especially if you’re on that treadmill for twenty minutes sweating away and you look down and all you’ve burned off is about 80 calories. The good thing is the 500 calories can be a combination of a deficit of calories taken in (eaten) and calories burned off (exercise). What that means is you can work a little harder exercising and eat fewer calories to reach that daily goal.
Check back for Part II
Are you doing the same things yet expecting different results?
For some of us, that means jumping on the treadmill or elliptical, sweating for an hour and calling it a day. Why don’t we see the results we expect? Possibly because the workout routine may be missing one key ingredient and that is muscle development.
Do you think you could take your workout to another level just by combining that cardio component with some strength training exercises? Absolutely!
We live in a fast paced world and it’s often difficult to maintain a consistent exercise routine, but whatever you’re reasoning, there should be no excuse for neglecting yourself and not maintaining a healthier lifestyle.
I just spent $565 on new tires, now why do you care? I suppose you probably don’t but its something I had to do to be able to drive my car. When is the last time you spent that type of money on self improvement? What drives you? Your body does of course!
We are willing to spend money on things like new cars, plasma televisions or going out to eat and yet we won’t invest in ourselves to live a healthier lifestyle. When that car or TV breaks down you have a choice, you can either fix it or buy a new one. What happens when your body breaks down? Well you could try and buy new body parts, but that’s much more expensive than if you had invested in your health to begin with. You could also try and fix it, but sometimes we wait too long and the parts can’t be fixed. So the solution is to start working on directing our efforts toward a healthier you. It won’t be easy but living in a broken down body is much harder, especially since we’re living longer.
There is an obesity crisis in America and if you take a look around “convenience” is the American way and that means you have to take action and be active in your own health because the world around you is not going to help. Give yourself a healthy amount of time if you have a healthy amount of weight to lose.
Vitality is one thing most of us are missing and the one thing we need.
• How many of us wake up in the morning as tired as the night before?
• How many of us are eating foods that take away our energy instead of boosting our natural energy?
• How many of us are not getting quality exercise everyday?
If you answered yes to any of the above questions, there is still hope for you. Building strength, burning fat and gaining a high level of fitness is hard work and takes discipline. This is where most of us fall short. Have you heard the saying “anything worthwhile is never easy”, if it were easy we wouldn’t have the obesity crisis rate in America.
The concept is easy, WE make it too complicated. Get outdoors, breathe in the “fresh air”, eat as naturally as possible and make challenging yourself enjoyable. Change is the key to improving your lifestyle. Change up your routine to keep your body guessing so it doesn’t adapt and plateau.
• YOU are the one that will make a difference in YOUR life.
• YOU are the one that can improve your lifestyle.
• YOUR efforts and choices will dictate your future.
• Only YOU can make it happen!
Do you think you could take your workout to another level just by combining that cardio component with some strength training exercises? Absolutely!
We live in a fast paced world and it’s often difficult to maintain a consistent exercise routine, but whatever you’re reasoning, there should be no excuse for neglecting yourself and not maintaining a healthier lifestyle.
I just spent $565 on new tires, now why do you care? I suppose you probably don’t but its something I had to do to be able to drive my car. When is the last time you spent that type of money on self improvement? What drives you? Your body does of course!
We are willing to spend money on things like new cars, plasma televisions or going out to eat and yet we won’t invest in ourselves to live a healthier lifestyle. When that car or TV breaks down you have a choice, you can either fix it or buy a new one. What happens when your body breaks down? Well you could try and buy new body parts, but that’s much more expensive than if you had invested in your health to begin with. You could also try and fix it, but sometimes we wait too long and the parts can’t be fixed. So the solution is to start working on directing our efforts toward a healthier you. It won’t be easy but living in a broken down body is much harder, especially since we’re living longer.
There is an obesity crisis in America and if you take a look around “convenience” is the American way and that means you have to take action and be active in your own health because the world around you is not going to help. Give yourself a healthy amount of time if you have a healthy amount of weight to lose.
Vitality is one thing most of us are missing and the one thing we need.
• How many of us wake up in the morning as tired as the night before?
• How many of us are eating foods that take away our energy instead of boosting our natural energy?
• How many of us are not getting quality exercise everyday?
If you answered yes to any of the above questions, there is still hope for you. Building strength, burning fat and gaining a high level of fitness is hard work and takes discipline. This is where most of us fall short. Have you heard the saying “anything worthwhile is never easy”, if it were easy we wouldn’t have the obesity crisis rate in America.
The concept is easy, WE make it too complicated. Get outdoors, breathe in the “fresh air”, eat as naturally as possible and make challenging yourself enjoyable. Change is the key to improving your lifestyle. Change up your routine to keep your body guessing so it doesn’t adapt and plateau.
• YOU are the one that will make a difference in YOUR life.
• YOU are the one that can improve your lifestyle.
• YOUR efforts and choices will dictate your future.
• Only YOU can make it happen!
DON’T DO IT! News Years resolutions don’t last!
How many years have we found ourselves doing the same old thing? At the first of the year we make that resolution to get in shape and stay in shape. Everyone does it, that’s why the health clubs are so busy in January then by Valentines Day most of us don’t even know the way to the gym. The health clubs don’t care, they got our money. We keep paying them each month hoping we will just go back, then life takes over.
But tell me this, why do we put our health on hold until January 1st? From Halloween on we are stuffing ourselves and adding another 10lbs to our already unhealthy body until that dreaded new years resolution. Shouldn’t we be concerned about how we feel now and how healthy we should be everyday of the year? We should be. How are we going to get through the day with no energy and how do we take care of our kids or loved ones if we’re not taking care of ourselves first?
Why do we, especially women, put our health on the backburner? We use so many excuses, reasons, barriers, whatever we need to call them to not make our health a priority. There are so many ways that we can fit exercise into our daily regimen. We need to make that appointment with ourselves in order to be there for everybody else.
One of our biggest barriers is time, “I just don’t have time for exercise.” There are several things you could do. You could get up earlier before your day usually starts. I run a Get Fit Camp that begins at 6am. If you can’t get out of the house or don’t have equipment at home, do bodyweight exercises such as squats, lunges and push ups.
If you work, exercise during the first ½ hour of your lunch, then cleanup and eat during the last ½ hour. If you’re an at home mom, exercise while your kids are at school or napping. Exercise after your husband comes home or while you are folding laundry, do those bodyweight exercises described earlier.
If you don’t have a problem sleeping after exercise, you can always do it after the kids go to bed. If you like going to the health club many are open late. Make exercise a family affair and before or after dinner, take everybody out for a walk or a run.
Exercise doesn’t have to mean spending 2 hours at the gym; you can do a few exercises several times a day and still benefit. You should be doing cardio 20-30 minutes most days of the week and strength training 2-3 days a week. It may sound like a lot of time, but if you break it up it really isn’t that time consuming or overwhelming.
Its up to you to prioritize the people and things that are most important in your life, invest in yourself and that small amount of time spent exercising will allow you an improved quality of life, give you more energy and make the other hours in the day more enjoyable. If you feel you can’t do it on your own, hire a professional. Personal trainers can customize a workout that fits your timeframe, goals and needs
But tell me this, why do we put our health on hold until January 1st? From Halloween on we are stuffing ourselves and adding another 10lbs to our already unhealthy body until that dreaded new years resolution. Shouldn’t we be concerned about how we feel now and how healthy we should be everyday of the year? We should be. How are we going to get through the day with no energy and how do we take care of our kids or loved ones if we’re not taking care of ourselves first?
Why do we, especially women, put our health on the backburner? We use so many excuses, reasons, barriers, whatever we need to call them to not make our health a priority. There are so many ways that we can fit exercise into our daily regimen. We need to make that appointment with ourselves in order to be there for everybody else.
One of our biggest barriers is time, “I just don’t have time for exercise.” There are several things you could do. You could get up earlier before your day usually starts. I run a Get Fit Camp that begins at 6am. If you can’t get out of the house or don’t have equipment at home, do bodyweight exercises such as squats, lunges and push ups.
If you work, exercise during the first ½ hour of your lunch, then cleanup and eat during the last ½ hour. If you’re an at home mom, exercise while your kids are at school or napping. Exercise after your husband comes home or while you are folding laundry, do those bodyweight exercises described earlier.
If you don’t have a problem sleeping after exercise, you can always do it after the kids go to bed. If you like going to the health club many are open late. Make exercise a family affair and before or after dinner, take everybody out for a walk or a run.
Exercise doesn’t have to mean spending 2 hours at the gym; you can do a few exercises several times a day and still benefit. You should be doing cardio 20-30 minutes most days of the week and strength training 2-3 days a week. It may sound like a lot of time, but if you break it up it really isn’t that time consuming or overwhelming.
Its up to you to prioritize the people and things that are most important in your life, invest in yourself and that small amount of time spent exercising will allow you an improved quality of life, give you more energy and make the other hours in the day more enjoyable. If you feel you can’t do it on your own, hire a professional. Personal trainers can customize a workout that fits your timeframe, goals and needs
Below are the exercises and then some of the problems my clients express about the holidays.
1) Oblique pushup
Assume modified push up position with forearms resting on floor (plank position), elbows under shoulders and bent at 90 degrees. Keep torso steady and tight. Lift right arm out and up toward ceiling (keeping bent at 90 degrees) while twisting the torso toward ceiling also. Bring arm back to starting position and switch.
2) Leg row
Sit on ground with hands on top of head, bend knees and lean back slightly. Keep your torso still and tight while extending your legs out and then bring them back in.
3) Alphabet abs
Lying on your back with one leg bent (knee up) for stability, take the other leg, extend it out and write the alphabet allowing the heel to lead the movement. This one takes a little time but you will feel it.
4) On all 4's
Get on your hands and knees and bring 1 knee forward into your chest and then extend it straight back all the way. Do all the reps on one side then switch.
5) Rope climb
Sit on the ground with your legs extended and knees bent, dig in your heels for stability and lean back slightly. Tighten your core, reach your arms up toward the ceiling and start pulling back toward your face one arm at a time, really stretch those arms up.
Some of my clients express to me that their biggest challenge is the family gatherings of course. They say the food is so great and so much of it that they find it hard to pass anything up. I let them know that its ok to attend those gatherings but try not to focus on the food but on the guests that are there.
Try to stay out of the kitchen when everybody is dropping their food in and spend some quality time talking to family and friends that you haven't seen in a while. I also advise them to eat their regular meals throughout the day up until the gathering and don't starve themselves and save it for the big meal. If they usually eat 5-6 small meals throughout the day and it really depends on when the gathering is, maybe eat 2-3 before they attend, then they won't be so hungry and ready to gobble everything in sight and again it depends on when the meal is, may eat a little something later or nothing more for the day.
I also advise them to drink plenty of water, it will fill them up and no additional calories are added to what they will be eating. If its someone who is currently not working out, there is no reason not to get started now instead of waiting for the new year. If they get started now, they may not lose any weight but at least they can maintain and not gain that extra 5-10 pounds during the holidays, which of course makes it just that much harder to lose.
When they sit down for that big meal, eat the stuff that’s good for you like the healthy meats, vegetables, whole grains and fruit. They don't have to pass up all the not so good for you stuff, but just take a little and watch your portion controls. Just remember to eat when you are hungry and stop just short of when you are full. Take a nice walk afterwards and invite the family along.
Assume modified push up position with forearms resting on floor (plank position), elbows under shoulders and bent at 90 degrees. Keep torso steady and tight. Lift right arm out and up toward ceiling (keeping bent at 90 degrees) while twisting the torso toward ceiling also. Bring arm back to starting position and switch.
2) Leg row
Sit on ground with hands on top of head, bend knees and lean back slightly. Keep your torso still and tight while extending your legs out and then bring them back in.
3) Alphabet abs
Lying on your back with one leg bent (knee up) for stability, take the other leg, extend it out and write the alphabet allowing the heel to lead the movement. This one takes a little time but you will feel it.
4) On all 4's
Get on your hands and knees and bring 1 knee forward into your chest and then extend it straight back all the way. Do all the reps on one side then switch.
5) Rope climb
Sit on the ground with your legs extended and knees bent, dig in your heels for stability and lean back slightly. Tighten your core, reach your arms up toward the ceiling and start pulling back toward your face one arm at a time, really stretch those arms up.
Some of my clients express to me that their biggest challenge is the family gatherings of course. They say the food is so great and so much of it that they find it hard to pass anything up. I let them know that its ok to attend those gatherings but try not to focus on the food but on the guests that are there.
Try to stay out of the kitchen when everybody is dropping their food in and spend some quality time talking to family and friends that you haven't seen in a while. I also advise them to eat their regular meals throughout the day up until the gathering and don't starve themselves and save it for the big meal. If they usually eat 5-6 small meals throughout the day and it really depends on when the gathering is, maybe eat 2-3 before they attend, then they won't be so hungry and ready to gobble everything in sight and again it depends on when the meal is, may eat a little something later or nothing more for the day.
I also advise them to drink plenty of water, it will fill them up and no additional calories are added to what they will be eating. If its someone who is currently not working out, there is no reason not to get started now instead of waiting for the new year. If they get started now, they may not lose any weight but at least they can maintain and not gain that extra 5-10 pounds during the holidays, which of course makes it just that much harder to lose.
When they sit down for that big meal, eat the stuff that’s good for you like the healthy meats, vegetables, whole grains and fruit. They don't have to pass up all the not so good for you stuff, but just take a little and watch your portion controls. Just remember to eat when you are hungry and stop just short of when you are full. Take a nice walk afterwards and invite the family along.
You finally GET IT!
Get what you ask; getting the big picture. I have had friends, family and clients that just don’t understand that exercise is a lifetime commitment and a lifestyle change. It doesn’t end when you reach that weight loss goal, it doesn’t end when your sessions with me are done and it doesn’t end when you start to feel better.
I am always asking myself how I can motivate the ones I love to exercise. No matter how much or how little I tout that exercise is beneficial to their health (and there is not much I can say that everyone doesn’t already know or has heard before), they still don’t GET IT.
Motivation for enhancing your life is not something that someone can give you. You need to have the right mindset to accomplish any form of self improvement, and there’s always room for improvement. Most people have conditioned themselves to think negatively and have unintentionally “pre programmed” themselves for failure. This negative way of thinking decreases your chance of attaining your goals.
Self improvement is the enhancement of mind, character and attitude. By channeling one’s own efforts toward one’s goals and taking a positive attitude much can be done mentally and physically.
Reaching that “ultimate” goal is of course where you want to go. But what is your “ultimate” goal? It really shouldn’t be “I want to lose 10 pounds” or “I want to fit into size 8 pants.” Your “ultimate” goal should be living a lifestyle of health. Yeah all those other things matter, its what got you started and you definitely need the smaller goals, but in this stage of motivation you finally come to understand that eating right and exercising isn’t a “have to”, its simply a part of who you are and what you do.
The 3rd stage of motivation is based on a natural or inner force that encompasses the “big picture.” It’s coming to terms with the fact that you are in control of your destiny and that each choice and decision has a consequence. You will try new things, you don’t care about pleasing or proving yourself to others and you learn to reconnect with yourself and do it just for YOU.
Be patient and persistent and remember your journey is progress not perfection. It’s easy to overload your schedule with work, family and everyday responsibilities, however you know that if you don’t create some “you time”, in the long run you may pay the price for the pace you’ve been keeping. Think about this quote from Edward Stanley; “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
Have faith in yourself and let go of all the doubts, fear and do it. Clearly define exactly what you want to achieve, define the purpose as to why and then verbalize and visualize it. Once you get to this step, you have arrived and success is easy
I am always asking myself how I can motivate the ones I love to exercise. No matter how much or how little I tout that exercise is beneficial to their health (and there is not much I can say that everyone doesn’t already know or has heard before), they still don’t GET IT.
Motivation for enhancing your life is not something that someone can give you. You need to have the right mindset to accomplish any form of self improvement, and there’s always room for improvement. Most people have conditioned themselves to think negatively and have unintentionally “pre programmed” themselves for failure. This negative way of thinking decreases your chance of attaining your goals.
Self improvement is the enhancement of mind, character and attitude. By channeling one’s own efforts toward one’s goals and taking a positive attitude much can be done mentally and physically.
Reaching that “ultimate” goal is of course where you want to go. But what is your “ultimate” goal? It really shouldn’t be “I want to lose 10 pounds” or “I want to fit into size 8 pants.” Your “ultimate” goal should be living a lifestyle of health. Yeah all those other things matter, its what got you started and you definitely need the smaller goals, but in this stage of motivation you finally come to understand that eating right and exercising isn’t a “have to”, its simply a part of who you are and what you do.
The 3rd stage of motivation is based on a natural or inner force that encompasses the “big picture.” It’s coming to terms with the fact that you are in control of your destiny and that each choice and decision has a consequence. You will try new things, you don’t care about pleasing or proving yourself to others and you learn to reconnect with yourself and do it just for YOU.
Be patient and persistent and remember your journey is progress not perfection. It’s easy to overload your schedule with work, family and everyday responsibilities, however you know that if you don’t create some “you time”, in the long run you may pay the price for the pace you’ve been keeping. Think about this quote from Edward Stanley; “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
Have faith in yourself and let go of all the doubts, fear and do it. Clearly define exactly what you want to achieve, define the purpose as to why and then verbalize and visualize it. Once you get to this step, you have arrived and success is easy
Healthy Living The Choice Is Yours
We live in a fast-paced world, which often makes it difficult to make healthy choices; however, there is no excuse for neglecting yourself and avoiding a healthier lifestyle. I just spent $565 on new tires; why do you care? I suppose you probably don’t, but it’s what I had to do to keep my car functioning properly. When was the last time you spent any money on self-improvement?
We are willing to spend money on new cars and plasma televisions, yet we won’t invest in a healthier lifestyle. When that car or TV breaks down, you have a choice: you can either fix it or buy a new one. What happens when your body breaks down? You could try to fix it, but if you wait too long, the parts may be irreparably damaged. Or you could try to obtain new body parts, but cosmetic surgery is expensive. The best option is to start making an effort toward achieving a healthier you. It won’t be easy, but living in a broken down body is much harder, especially since the average American is living longer.
For some of you, exercise means jumping on the treadmill or elliptical, sweating for an hour and calling it a day. If this is your routine, don’t be surprised when you don’t see the results that you expect. Your workout routine may be missing one key ingredient—muscle development. Consider taking your workout to the next level by combining a cardio component with strength training exercises.
There is an obesity crisis in America; “fast and convenient” are the buzz words in our society, which means that you have to be proactive in managing your own health. Vitality is the one thing most of us are lacking and the one thing we all need.
• Do you wake up in the morning feeling as tired as you did the night before?
• Do you eat foods that take away your natural energy instead of boosting it?
• Do you need help integrating quality exercise into your everyday life?
If you answered yes to any of the above questions, there is still hope for you. Building strength, burning fat and gaining a high level of fitness is hard work and takes discipline. This is where most of us fall short. But remember, nothing worthwhile is ever easy; if it was easy the obesity rate in this country would not be at crisis level.
Get outdoors, breathe in the fresh air and eat as naturally as possible. Change is the key to improving your lifestyle. Alter your routine to keep your body guessing so it doesn’t adapt and plateau.
You are the only one who can make a difference in your life. You are the only one who can improve your lifestyle. Your efforts and choices will dictate your future. Only you can make it happen!
We are willing to spend money on new cars and plasma televisions, yet we won’t invest in a healthier lifestyle. When that car or TV breaks down, you have a choice: you can either fix it or buy a new one. What happens when your body breaks down? You could try to fix it, but if you wait too long, the parts may be irreparably damaged. Or you could try to obtain new body parts, but cosmetic surgery is expensive. The best option is to start making an effort toward achieving a healthier you. It won’t be easy, but living in a broken down body is much harder, especially since the average American is living longer.
For some of you, exercise means jumping on the treadmill or elliptical, sweating for an hour and calling it a day. If this is your routine, don’t be surprised when you don’t see the results that you expect. Your workout routine may be missing one key ingredient—muscle development. Consider taking your workout to the next level by combining a cardio component with strength training exercises.
There is an obesity crisis in America; “fast and convenient” are the buzz words in our society, which means that you have to be proactive in managing your own health. Vitality is the one thing most of us are lacking and the one thing we all need.
• Do you wake up in the morning feeling as tired as you did the night before?
• Do you eat foods that take away your natural energy instead of boosting it?
• Do you need help integrating quality exercise into your everyday life?
If you answered yes to any of the above questions, there is still hope for you. Building strength, burning fat and gaining a high level of fitness is hard work and takes discipline. This is where most of us fall short. But remember, nothing worthwhile is ever easy; if it was easy the obesity rate in this country would not be at crisis level.
Get outdoors, breathe in the fresh air and eat as naturally as possible. Change is the key to improving your lifestyle. Alter your routine to keep your body guessing so it doesn’t adapt and plateau.
You are the only one who can make a difference in your life. You are the only one who can improve your lifestyle. Your efforts and choices will dictate your future. Only you can make it happen!
Motivation; Of course you care what others say about you!
Have you ever said any of these to yourself? I am sick of dieting. I wish I knew the correct way to achieve my fitness goals. I hate the way my clothes fit. I am sick and tired of being fat. I wish I had more energy. I want to look like her or him. I’ll start my diet on Monday.
What does it take to get you motivated? We talked last month about “fear based motivation” and how it can be an emotionally charged push, but it’s also the kind that fades once some of the initial fear has diminished and so has your desire, unless you move onto the next stage of “feedback motivation”
You start seeing results, your friends and family are taking notice when they see you and ask what you’ve been doing to look so great. You may buy a new wardrobe because you are losing so much. You may even feel others are attracted to you now. Doesn’t that make you feel alive?
Unfortunately it ends when your clothes can’t fit any looser, the friends and family have stopped commenting after 3-4 times of seeing you and the scale can’t go any lower. Again; you are at a crossroads, you either fall back to your old ways or you move onto the third stage that I will talk about in the next article.
These are all great motivators, can you think of other reasons that can get you started and keep you interested for the long haul until you reach that ultimate goal?
M O T I V A T I O N
Meaning – what does looking, feeling and living healthy mean to you?
Organize – you need to set that appointment so that exercise becomes a ritual.
Think – about the activities you can seek out and do now that you have the stamina and energy to get through it
Inspiration – what inspires you into action?
Vision – visualize how you want to look and feel in 6 months, a year or even 10 years from now
Action – you can think, wish and want, but if you don’t take a step forward into doing something about it, you’re just thinking, wishing and wanting
Truthful – to yourself, be honest about how you feel about your health, how much are you really willing to sacrifice to change and step outside your comfort zone
Improve – when you reach your goals, don’t stagnate and think it’s over, create new goals and always look for ways to improve yourself
Options – life is about choices, every move we make takes us down a different path, keep your options open and choose the path that’s right for you
Now – your health is your most valuable asset. Take action, there will never be a “perfect” time to begin. Your time is NOW!
Maybe you don’t know where to start or perhaps even how to start. But whatever the reason, you need to know that everyday you delay, you’re laying down a habit of NOT taking action.
Seriously you simply have to get started on creating the body and health status you want this year. Life is too short to feel depressed, frustrated, and uncomfortable with the way you look and feel. When you feel great about yourself, you won’t care what others say.
What does it take to get you motivated? We talked last month about “fear based motivation” and how it can be an emotionally charged push, but it’s also the kind that fades once some of the initial fear has diminished and so has your desire, unless you move onto the next stage of “feedback motivation”
You start seeing results, your friends and family are taking notice when they see you and ask what you’ve been doing to look so great. You may buy a new wardrobe because you are losing so much. You may even feel others are attracted to you now. Doesn’t that make you feel alive?
Unfortunately it ends when your clothes can’t fit any looser, the friends and family have stopped commenting after 3-4 times of seeing you and the scale can’t go any lower. Again; you are at a crossroads, you either fall back to your old ways or you move onto the third stage that I will talk about in the next article.
These are all great motivators, can you think of other reasons that can get you started and keep you interested for the long haul until you reach that ultimate goal?
M O T I V A T I O N
Meaning – what does looking, feeling and living healthy mean to you?
Organize – you need to set that appointment so that exercise becomes a ritual.
Think – about the activities you can seek out and do now that you have the stamina and energy to get through it
Inspiration – what inspires you into action?
Vision – visualize how you want to look and feel in 6 months, a year or even 10 years from now
Action – you can think, wish and want, but if you don’t take a step forward into doing something about it, you’re just thinking, wishing and wanting
Truthful – to yourself, be honest about how you feel about your health, how much are you really willing to sacrifice to change and step outside your comfort zone
Improve – when you reach your goals, don’t stagnate and think it’s over, create new goals and always look for ways to improve yourself
Options – life is about choices, every move we make takes us down a different path, keep your options open and choose the path that’s right for you
Now – your health is your most valuable asset. Take action, there will never be a “perfect” time to begin. Your time is NOW!
Maybe you don’t know where to start or perhaps even how to start. But whatever the reason, you need to know that everyday you delay, you’re laying down a habit of NOT taking action.
Seriously you simply have to get started on creating the body and health status you want this year. Life is too short to feel depressed, frustrated, and uncomfortable with the way you look and feel. When you feel great about yourself, you won’t care what others say.
Don’t let a health crisis be your motivator!
Starting an exercise program is hard enough isn’t it? No matter what you plan or how easy it looks, it really isn’t as easy as you thought it would be to integrate into your daily living. One of the tricks is to make it fun so that you stay motivated.
The easiest way is to add music, some people don’t like working out to music, but if you put on something that gets you moving and is upbeat, the time will fly by. It has to be the type of music that gets you bouncing in your seat and makes you feel strong and full of energy. Another way to make it fun is to bring along someone whose company you enjoy, don’t bring along your spouse if you are at odds that day, it won’t be a fun time. Take someone that you respect and will push you when you need it.
Mix up your workouts, if you belong to a club that offers a variety of classes, be brave and try them out. Don’t get tunnel vision, walk over to that favorite piece of equipment every time and just go through the motions, eventually it won’t be your favorite and not only will you get bored but you also run the risk of injury.
What motivates you? According to statistics about 71% of men and 62% of women are overweight, with 31 & 33 % respectively being obese. Our children are even catching up at 18% of males and 16% females are overweight or obese and are on the rise. Our children should not be overweight or obese; they are in their prime years. We spend about 117 billion dollars a year on obesity and health related issues and that doesn’t even include the more than 33 billion dollars a year spent on weight loss products. We are spending so much time and money trying to fight the problem after we find out we have diabetes, high cholesterol, high blood pressure or heart problems. We take a look at ourselves and see that we are 20, 30 or even 40 pounds overweight and we just don’t feel as good as we use to.
Let’s say you go to the doctor and find out you are on your way toward getting diabetes. It’s an evil disease with so many complications. Up until now you work long hours, eat unhealthy and exercise is just another item on your to do list because you are taking care of everyone else. Now that you know where your health is heading are you going to make some changes? I certainly hope so, but now you’re already backed up against the wall and have to change everything all at once instead of taking the time to integrate changes. Do you think you’re probably feeling a little overwhelmed and stressed? Did you know that if you are always in a state of stress it affects your ability to get the results you want?
Let’s talk about “fear based motivation”. You may fear getting heavier or you are starting to look like your mother. You may have even had a health scare; this stage is good because it motivates you to do something about your situation, but its not long lasting. Once you start to take action and the problem starts to fade, your fear dissipates and you go back to your old behaviors and relapse or hopefully you move onto the next stage, which will be discussed in my next article.
We are reacting to our individual situations after a health issue becomes evident. We need to be more proactive, change up what we do, stop making excuses and take action. Don’t wait until after that doctor’s appointment. The weather is getting nicer out and remember you “Gotta Move It 2 Lose it! (SM)”
The easiest way is to add music, some people don’t like working out to music, but if you put on something that gets you moving and is upbeat, the time will fly by. It has to be the type of music that gets you bouncing in your seat and makes you feel strong and full of energy. Another way to make it fun is to bring along someone whose company you enjoy, don’t bring along your spouse if you are at odds that day, it won’t be a fun time. Take someone that you respect and will push you when you need it.
Mix up your workouts, if you belong to a club that offers a variety of classes, be brave and try them out. Don’t get tunnel vision, walk over to that favorite piece of equipment every time and just go through the motions, eventually it won’t be your favorite and not only will you get bored but you also run the risk of injury.
What motivates you? According to statistics about 71% of men and 62% of women are overweight, with 31 & 33 % respectively being obese. Our children are even catching up at 18% of males and 16% females are overweight or obese and are on the rise. Our children should not be overweight or obese; they are in their prime years. We spend about 117 billion dollars a year on obesity and health related issues and that doesn’t even include the more than 33 billion dollars a year spent on weight loss products. We are spending so much time and money trying to fight the problem after we find out we have diabetes, high cholesterol, high blood pressure or heart problems. We take a look at ourselves and see that we are 20, 30 or even 40 pounds overweight and we just don’t feel as good as we use to.
Let’s say you go to the doctor and find out you are on your way toward getting diabetes. It’s an evil disease with so many complications. Up until now you work long hours, eat unhealthy and exercise is just another item on your to do list because you are taking care of everyone else. Now that you know where your health is heading are you going to make some changes? I certainly hope so, but now you’re already backed up against the wall and have to change everything all at once instead of taking the time to integrate changes. Do you think you’re probably feeling a little overwhelmed and stressed? Did you know that if you are always in a state of stress it affects your ability to get the results you want?
Let’s talk about “fear based motivation”. You may fear getting heavier or you are starting to look like your mother. You may have even had a health scare; this stage is good because it motivates you to do something about your situation, but its not long lasting. Once you start to take action and the problem starts to fade, your fear dissipates and you go back to your old behaviors and relapse or hopefully you move onto the next stage, which will be discussed in my next article.
We are reacting to our individual situations after a health issue becomes evident. We need to be more proactive, change up what we do, stop making excuses and take action. Don’t wait until after that doctor’s appointment. The weather is getting nicer out and remember you “Gotta Move It 2 Lose it! (SM)”
Feeling your best!
Do you want to lead a happy, successful and balanced life, yet often find you lack the energy, time and motivation to do everything you’d like? Sometimes the choices we make lead us even further away from our goals. We should set our goals and then take action daily toward achieving that goal. Thinking and committing to working on your daily goal moves you closer to completing it.
Have you given any thought to what “feeling your best” actually means to you? It could take on many meanings to different people. Let’s take a look at a few.
Looking good comes to mind for some, but treating your body better by nourishing it with water and healthy foods makes more sense than starving it just to look good. The more you neglect yourself and take your health for granted, the harder it will be to recover when you get sick.
One may want to lose weight to feel their best, by incorporating healthy eating habits and exercise; you will live a longer more enriched life. We all know the benefits of exercise, then why aren’t we doing it? Gotta move it 2 lose it!
Some would like to have more energy; take a look around you. Do you surround yourself with positive or negative people? Energy is contagious, whether it’s the kind that makes you want to live your life to the fullest or the energy drainers that whine about everything going wrong and how its everyone else’s fault. If something goes wrong, address the issue, confront the person that may be at fault and get it out, get over it and get back to the positive instead of complaining about it.
Many have said they just want to have more time to get work done and to whittle away at that to do list. Prioritize the important things. We may not have enough time for everything, but we can plan ahead, concentrate and do the stuff that matters most instead of always putting out someone else’s fires.
Saying no is another way to make more time in your life. How many times do you commit to things you just don’t want to do? You may not be able to tell your boss no, but in other areas of life you can do what’s important to you and is in alignment with what you value. If it isn’t then think twice about saying yes.
How often have you said you would like to spend more time with family and friends? Invest time in relationships that matter the most, too often we assume our loved ones will wait around until we make time for them. You will definitely be feeling your best when you give them the attention they deserve, be more receptive to their feelings and enrich your relationship with them.
And remember, no one is perfect! You can’t always do it all, when you concentrate on trying to get it right, life passes you by and then you may not always be feeling your best.
Have you given any thought to what “feeling your best” actually means to you? It could take on many meanings to different people. Let’s take a look at a few.
Looking good comes to mind for some, but treating your body better by nourishing it with water and healthy foods makes more sense than starving it just to look good. The more you neglect yourself and take your health for granted, the harder it will be to recover when you get sick.
One may want to lose weight to feel their best, by incorporating healthy eating habits and exercise; you will live a longer more enriched life. We all know the benefits of exercise, then why aren’t we doing it? Gotta move it 2 lose it!
Some would like to have more energy; take a look around you. Do you surround yourself with positive or negative people? Energy is contagious, whether it’s the kind that makes you want to live your life to the fullest or the energy drainers that whine about everything going wrong and how its everyone else’s fault. If something goes wrong, address the issue, confront the person that may be at fault and get it out, get over it and get back to the positive instead of complaining about it.
Many have said they just want to have more time to get work done and to whittle away at that to do list. Prioritize the important things. We may not have enough time for everything, but we can plan ahead, concentrate and do the stuff that matters most instead of always putting out someone else’s fires.
Saying no is another way to make more time in your life. How many times do you commit to things you just don’t want to do? You may not be able to tell your boss no, but in other areas of life you can do what’s important to you and is in alignment with what you value. If it isn’t then think twice about saying yes.
How often have you said you would like to spend more time with family and friends? Invest time in relationships that matter the most, too often we assume our loved ones will wait around until we make time for them. You will definitely be feeling your best when you give them the attention they deserve, be more receptive to their feelings and enrich your relationship with them.
And remember, no one is perfect! You can’t always do it all, when you concentrate on trying to get it right, life passes you by and then you may not always be feeling your best.
When did you make a conscious choice to live an unhealthy life?
Think about that question, because everything we do is a choice, we choose to act, choose to disregard or choose to put it off. Because that’s exactly what you have done, if your not in the shape you want to be in, if your health is not as important to you as you say it is and if you keep making excuses to start taking care of yourself.
Excuses, I have heard plenty of them, some are creative and some are just plain ridicules. Most of them are used everyday to justify not having to make the effort to improve your health and well being. Excuses provide an easy way to avoid exercising. The faster you work towards eliminating them, the closer you’ll be to living a healthier more active life.
Let’s take a look at some of the more common ones and how to overcome them. What is the #1 excuse used to skip exercise?
• I don’t have the time. Truth is, we know we all have the same amount of time in a day. You don’t have to be at the gym for 2 hours everyday. You can set aside 10 minute periods if needed. Is a 10 minute workout going to benefit you? I could give you a challenging workout that will get your heart pumping too without any equipment; you move through it, don’t waste time and it’s done.
• I am too tired and just don’t have the energy to exercise (which is just about every working mom’s challenge). You have to make that first leap, it won’t be easy, but give it a month and you will start to reap the benefits, the endorphins start to kick in, you feel more energized, in a better mood and when you feel good, it motivates you to keep going.
• I belong to a gym but I hate to go, its so intimidating, everybody seems to already be in shape and I just don’t know what to do or where to start. The first place to start is to determine whether the gym is comfortable enough for you. I train the clients in my private studio that don’t like the gym. If you do feel comfortable enough, a great place to start is to hire a trainer, even if it’s for a month or so. They can guide and show you how to use the equipment safely. Don’t be intimidated; everyone was a gym virgin at one point.
• I just do cardio because I don’t want to bulk up. Women don’t bulk up and all women should do strength training to increase bone mass as well. For a well rounded workout you should do cardio, strength training, flexibility and proper nutrition is important as well.
• I’ve never exercised before and I’m too old to start now. It’s never too late to get started as long as your doctor says it’s ok. Exercise is an ageless activity and it’s the closest thing we may have to the fountain of youth. It may not be able to erase those age lines but it will increase your energy level, help you lose weight, reduce stress and allow you to live longer, healthier and boost your confidence.
I believe that exercise is the best medicine for helping us age gracefully! Stop making excuses. The motivation has to come from within, only you can develop the drive to exercise regularly. Get fit, stay healthy and enjoy life!
Excuses, I have heard plenty of them, some are creative and some are just plain ridicules. Most of them are used everyday to justify not having to make the effort to improve your health and well being. Excuses provide an easy way to avoid exercising. The faster you work towards eliminating them, the closer you’ll be to living a healthier more active life.
Let’s take a look at some of the more common ones and how to overcome them. What is the #1 excuse used to skip exercise?
• I don’t have the time. Truth is, we know we all have the same amount of time in a day. You don’t have to be at the gym for 2 hours everyday. You can set aside 10 minute periods if needed. Is a 10 minute workout going to benefit you? I could give you a challenging workout that will get your heart pumping too without any equipment; you move through it, don’t waste time and it’s done.
• I am too tired and just don’t have the energy to exercise (which is just about every working mom’s challenge). You have to make that first leap, it won’t be easy, but give it a month and you will start to reap the benefits, the endorphins start to kick in, you feel more energized, in a better mood and when you feel good, it motivates you to keep going.
• I belong to a gym but I hate to go, its so intimidating, everybody seems to already be in shape and I just don’t know what to do or where to start. The first place to start is to determine whether the gym is comfortable enough for you. I train the clients in my private studio that don’t like the gym. If you do feel comfortable enough, a great place to start is to hire a trainer, even if it’s for a month or so. They can guide and show you how to use the equipment safely. Don’t be intimidated; everyone was a gym virgin at one point.
• I just do cardio because I don’t want to bulk up. Women don’t bulk up and all women should do strength training to increase bone mass as well. For a well rounded workout you should do cardio, strength training, flexibility and proper nutrition is important as well.
• I’ve never exercised before and I’m too old to start now. It’s never too late to get started as long as your doctor says it’s ok. Exercise is an ageless activity and it’s the closest thing we may have to the fountain of youth. It may not be able to erase those age lines but it will increase your energy level, help you lose weight, reduce stress and allow you to live longer, healthier and boost your confidence.
I believe that exercise is the best medicine for helping us age gracefully! Stop making excuses. The motivation has to come from within, only you can develop the drive to exercise regularly. Get fit, stay healthy and enjoy life!
Set yourself up for achievement not failure
Many of you began your new year with resolutions of losing weight and getting in shape, and then you bought into the surplus of quick fix solutions and restrictive diets for fast weight loss. You started seeing results but you couldn’t follow them long term. Diets aren’t meant to be followed long term anyway.
You then resumed your normal eating habits and now you not only gained back what you’d lost but probably an additional 5 to 10 pounds. What a disaster and disappointment. You set yourself up for failure before you ever got started. Why?
Because most diet’s follow the premise of calorie restriction and with that in mind you slow your metabolism down 10-15% just by being on a diet. Calories are the body’s fuel source for all bodily functions. Proper eating even allows you to burn calories while at rest. Imagine that, you’re sitting around and your body works for you. Your body is like a car and food is the gas, when your car runs out of gas it stops and you do too.
You may decide to not eat breakfast to cut down on your calorie intake, but all that does is throw your metabolic switch and your body kind of goes into hibernation, everything slows down and when your metabolism slows down you feel it, sluggish, brain fog, you don’t feel like doing much of anything especially exercising.
Did you know that for every 3 pounds of muscle gained you increase your metabolism by 7%. Muscle dictates metabolism. The more muscle you have, the more calories you will burn from excess body fat. Your metabolism increases and you have more energy to build more muscle to burn more fat. You may even find that when you start strength training and your body metabolizes the way it was created to, you are eating more and that’s ok because you have kept that energy machine going. That’s one great benefit of strength training.
Did you know that sugar can alter your hormones signaling your body to “store” fat rather than “release” it? Ingesting sugars from cookies, ice cream and candies gets absorbed into your bloodstream rapidly thus elevating your blood sugar.
A better approach to healthy eating is to follow the low glycemic index way. Glycemic Index measures the way foods impact your sugar levels. Foods with high glycemic value rapidly raises your blood sugar levels, its gives you that sugar high, but it doesn’t last long and then you crash, get tired and eat everything in sight looking for that next rush.
By controlling the GI, your blood sugar will stay at a more level range and changing your diet, you feel more energized, alert and productive throughout the day thus increasing your metabolism to allow for body fat loss, and that’s what you want to achieve. You didn’t fail the diet, the diet’s failed you!
You then resumed your normal eating habits and now you not only gained back what you’d lost but probably an additional 5 to 10 pounds. What a disaster and disappointment. You set yourself up for failure before you ever got started. Why?
Because most diet’s follow the premise of calorie restriction and with that in mind you slow your metabolism down 10-15% just by being on a diet. Calories are the body’s fuel source for all bodily functions. Proper eating even allows you to burn calories while at rest. Imagine that, you’re sitting around and your body works for you. Your body is like a car and food is the gas, when your car runs out of gas it stops and you do too.
You may decide to not eat breakfast to cut down on your calorie intake, but all that does is throw your metabolic switch and your body kind of goes into hibernation, everything slows down and when your metabolism slows down you feel it, sluggish, brain fog, you don’t feel like doing much of anything especially exercising.
Did you know that for every 3 pounds of muscle gained you increase your metabolism by 7%. Muscle dictates metabolism. The more muscle you have, the more calories you will burn from excess body fat. Your metabolism increases and you have more energy to build more muscle to burn more fat. You may even find that when you start strength training and your body metabolizes the way it was created to, you are eating more and that’s ok because you have kept that energy machine going. That’s one great benefit of strength training.
Did you know that sugar can alter your hormones signaling your body to “store” fat rather than “release” it? Ingesting sugars from cookies, ice cream and candies gets absorbed into your bloodstream rapidly thus elevating your blood sugar.
A better approach to healthy eating is to follow the low glycemic index way. Glycemic Index measures the way foods impact your sugar levels. Foods with high glycemic value rapidly raises your blood sugar levels, its gives you that sugar high, but it doesn’t last long and then you crash, get tired and eat everything in sight looking for that next rush.
By controlling the GI, your blood sugar will stay at a more level range and changing your diet, you feel more energized, alert and productive throughout the day thus increasing your metabolism to allow for body fat loss, and that’s what you want to achieve. You didn’t fail the diet, the diet’s failed you!
How fast can you gain an additional 5 pounds?
We’re always asking ourselves, how fast can we lose it, but have you ever given thought to how fast we can gain it back? I’ll let you in on a little secret; it didn’t take me long at all.
My motto has always been “Gotta Move It to Lose It!” but when I moved my business and home over the last two weeks, I definitely gained it, just because I didn’t prepare.
I gained somewhere between 5 and 10 pounds, but I am not exactly sure how much because weight isn’t important to me, its more about how I feel.
We’re all human and yes that’s an excuse, but I guess it hadn’t even crossed my mind at the time. I was prepared enough to make sure the electric, gas and of course the cable was hooked up, but I didn’t prepare for all the stress and chaos that comes with setting those appointments and trying to make sure everything flows like I think it should have.
I did something out of the norm for me and I ate my meals on the run and at restaurants. Although I tried to eat healthy it still wasn’t the same regimen that my body was accustomed to. I don’t really like to eat out that much and I know when I’ve had enough, I start to feel bloated, lethargic and the energy level just isn’t the same, not to mention the pants got a little tighter.
I get those same feelings when I go on vacation, I started to make a conscious effort to check out my accommodations, and I would ask whether there was a microwave and refrigerator in the room and even a local grocery store in the area. I would pack healthy snacks for the car and airplane ride or if I was delayed at the airport, but I hadn’t given it a second thought while I was moving.
The days didn’t always go as planned and time just got away from me. I started to realize with all the chaos of moving that I didn’t eat the healthiest of foods sometimes, my cabinets and refrigerator were empty at both places. I was eating the healthy snacks I had left, but because of the move the cupboard was looking a little bare.
I didn’t want to waste money buying food for the old house only to pack up and move what I didn’t eat, yet I didn’t want to replenish the new place either. I told myself, I wouldn’t be at either place long enough during the move to warrant buying food that would have to be prepared and eaten in a civilized manner.
The move is now over and I am getting into my more comfortable routine again, but now the challenge is on, I have a couple pounds I need to lose so I will feel better again. There are so many things that can throw your routine off. One of the things I noticed was my favorite grocery store was nowhere to be found, so with the refrigerator and all those new cabinets empty, I have to figure out what aisle they hide the healthy foods in again.
I am fortunate because I didn’t move my business far, I am still located in Frankfort, so I can keep shopping where I always had, but home is now about 30 miles away, so it makes getting those refrigerated and frozen items home a challenge. What did they do many moons ago when there wasn’t a grocery store around every corner?
Taking it back to preparation, I am a pretty organized person (at least when everything finally finds its place), but I no longer work where I live, so I can’t run upstairs and fix something quick and healthy. Now that work and home is separated once again, I have to buy, prepare and pack my meals.
I’ve been advising my clients what has to be done to live a healthier life, I just hadn’t experienced the process in awhile and forgot how time consuming it can be.
It’s getting easier, but the next time I need to advise a prospective client about the joys of preparation, I will remember back to those good old moving days and let them know we are humans and it will get easier, but be careful because we gain it much faster than we lose it.
My motto has always been “Gotta Move It to Lose It!” but when I moved my business and home over the last two weeks, I definitely gained it, just because I didn’t prepare.
I gained somewhere between 5 and 10 pounds, but I am not exactly sure how much because weight isn’t important to me, its more about how I feel.
We’re all human and yes that’s an excuse, but I guess it hadn’t even crossed my mind at the time. I was prepared enough to make sure the electric, gas and of course the cable was hooked up, but I didn’t prepare for all the stress and chaos that comes with setting those appointments and trying to make sure everything flows like I think it should have.
I did something out of the norm for me and I ate my meals on the run and at restaurants. Although I tried to eat healthy it still wasn’t the same regimen that my body was accustomed to. I don’t really like to eat out that much and I know when I’ve had enough, I start to feel bloated, lethargic and the energy level just isn’t the same, not to mention the pants got a little tighter.
I get those same feelings when I go on vacation, I started to make a conscious effort to check out my accommodations, and I would ask whether there was a microwave and refrigerator in the room and even a local grocery store in the area. I would pack healthy snacks for the car and airplane ride or if I was delayed at the airport, but I hadn’t given it a second thought while I was moving.
The days didn’t always go as planned and time just got away from me. I started to realize with all the chaos of moving that I didn’t eat the healthiest of foods sometimes, my cabinets and refrigerator were empty at both places. I was eating the healthy snacks I had left, but because of the move the cupboard was looking a little bare.
I didn’t want to waste money buying food for the old house only to pack up and move what I didn’t eat, yet I didn’t want to replenish the new place either. I told myself, I wouldn’t be at either place long enough during the move to warrant buying food that would have to be prepared and eaten in a civilized manner.
The move is now over and I am getting into my more comfortable routine again, but now the challenge is on, I have a couple pounds I need to lose so I will feel better again. There are so many things that can throw your routine off. One of the things I noticed was my favorite grocery store was nowhere to be found, so with the refrigerator and all those new cabinets empty, I have to figure out what aisle they hide the healthy foods in again.
I am fortunate because I didn’t move my business far, I am still located in Frankfort, so I can keep shopping where I always had, but home is now about 30 miles away, so it makes getting those refrigerated and frozen items home a challenge. What did they do many moons ago when there wasn’t a grocery store around every corner?
Taking it back to preparation, I am a pretty organized person (at least when everything finally finds its place), but I no longer work where I live, so I can’t run upstairs and fix something quick and healthy. Now that work and home is separated once again, I have to buy, prepare and pack my meals.
I’ve been advising my clients what has to be done to live a healthier life, I just hadn’t experienced the process in awhile and forgot how time consuming it can be.
It’s getting easier, but the next time I need to advise a prospective client about the joys of preparation, I will remember back to those good old moving days and let them know we are humans and it will get easier, but be careful because we gain it much faster than we lose it.
Preparing your mind as well as your body for 2009
Have you physically and mentally prepared yourself for the choices you are making for 2009? Winter is in full swing and the New Year has come. How are your exercise resolutions coming along? What has made them any different this year than last year or even before that? Are you on track and ready to take on the lifestyle you have created and dreamed of?
Have you mentally and emotionally prepared yourself for the change you are going to put your mind and body through? Strains and sprains are common to the overzealous weekend warrior or the person who hasn’t exercised in such a long time but has now made up their mind to get in shape.
By promising yourself that this year’s resolution would be different, you are ready to go full force into that gym and lose weight. But hold on, you need to take some precautionary steps or you just may walk out of the gym in a couple weeks with a lot of sore muscles or possibly an injury.
How will you feel in February if you do injure yourself? You may feel like you have failed again, you may once again hate exercise and put your fitness goals on the backburner until a health crisis arrives. You may even feel more stress and become an emotional eater which will not only increase your weight, but also your health risks.
We know we need to integrate exercise into our daily lives. How many times do you say to yourself; tomorrow I’m going to exercise, only to get an important phone call, have an unexpected item suddenly put onto your to do list or the day just got away from you. Whatever the reason it’s an excuse not to make you important enough.
If you are the type of person to let everyday activities take over and get in the way with keeping that promise to yourself, then you have to be more consistent, put it in your calendar and make it your first to do of the day.
How do you mentally and physically prepare to reach your goals?
• Being healthy consists of mental and physical factors that we can measure by how much energy and vitality we have or don’t and by other medical means like taking our blood pressure.
• Check with your physician first to make sure your body is ready for exercise and that you don’t have any health issues or restrictions that may require modifications to your exercise program.
• You should make sure you get enough sleep, research shows that the less you sleep, you increase the stress hormone cortisol and its catabolic in nature, meaning it eats away at muscle and can also cause binge eating and increased hunger. You may also injure yourself because lack of sleep causes fatigue.
• Nutrition is key to a healthy life. The internet can give us great information or conflicting opinions. Use common sense, eat sensibly, maintain an optimal weight, don’t cut out any food groups or get help from a registered dietician.
• Drinking water is important and lack of it can lead to constipation, poor skin conditions or possibly other metabolic diseases.
• Join a gym or hire the services of a fitness professional. Don’t let your enthusiasm go by the wayside when you walk in and don’t know where to begin. Go down that healthy path by asking for help in developing an exercise program fit for you and any medical issues you may have instead of trying to do on your own one more time.
• Nothing can stand in the way of achieving those new goals, creating a healthy mindset, committing to a healthier lifestyle and keeping that positive mental attitude no matter what life throws at you.
Have you mentally and emotionally prepared yourself for the change you are going to put your mind and body through? Strains and sprains are common to the overzealous weekend warrior or the person who hasn’t exercised in such a long time but has now made up their mind to get in shape.
By promising yourself that this year’s resolution would be different, you are ready to go full force into that gym and lose weight. But hold on, you need to take some precautionary steps or you just may walk out of the gym in a couple weeks with a lot of sore muscles or possibly an injury.
How will you feel in February if you do injure yourself? You may feel like you have failed again, you may once again hate exercise and put your fitness goals on the backburner until a health crisis arrives. You may even feel more stress and become an emotional eater which will not only increase your weight, but also your health risks.
We know we need to integrate exercise into our daily lives. How many times do you say to yourself; tomorrow I’m going to exercise, only to get an important phone call, have an unexpected item suddenly put onto your to do list or the day just got away from you. Whatever the reason it’s an excuse not to make you important enough.
If you are the type of person to let everyday activities take over and get in the way with keeping that promise to yourself, then you have to be more consistent, put it in your calendar and make it your first to do of the day.
How do you mentally and physically prepare to reach your goals?
• Being healthy consists of mental and physical factors that we can measure by how much energy and vitality we have or don’t and by other medical means like taking our blood pressure.
• Check with your physician first to make sure your body is ready for exercise and that you don’t have any health issues or restrictions that may require modifications to your exercise program.
• You should make sure you get enough sleep, research shows that the less you sleep, you increase the stress hormone cortisol and its catabolic in nature, meaning it eats away at muscle and can also cause binge eating and increased hunger. You may also injure yourself because lack of sleep causes fatigue.
• Nutrition is key to a healthy life. The internet can give us great information or conflicting opinions. Use common sense, eat sensibly, maintain an optimal weight, don’t cut out any food groups or get help from a registered dietician.
• Drinking water is important and lack of it can lead to constipation, poor skin conditions or possibly other metabolic diseases.
• Join a gym or hire the services of a fitness professional. Don’t let your enthusiasm go by the wayside when you walk in and don’t know where to begin. Go down that healthy path by asking for help in developing an exercise program fit for you and any medical issues you may have instead of trying to do on your own one more time.
• Nothing can stand in the way of achieving those new goals, creating a healthy mindset, committing to a healthier lifestyle and keeping that positive mental attitude no matter what life throws at you.
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